Tuesday the 19th to Friday the 22nd of March

Tuesday AMRAP 8 minutes 20 burpees 20 kettlebell swings 24/16kg Rest 2 minutes AMRAP 7 minutes 15 burpees 15 kettlebell swings 24/16kg Rest 2 minutes AMRAP 6 minutes 10 burpees 10 kettlebell swings 24/16kg Wednesday 60 cal row or ski [...]

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Monday the 11th to Friday the 15th of March

Monday skill – practice pullups, chest to bar or ring or bar muscleups. Dont do to many reps, just enough to get a feel for the movement before the workout begins. “Framanda” – 15 minute cut off 21/15/9 thrusters 42/30kg [...]

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Monday the 4th to Friday the 8th of March

Monday 1. 10 minutes of handstand or handstand pushup practice If you havent gotten a handstand yet start with this. If you can do a handtsand and your coach agrees you have the strength to work on hspu then start [...]

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Monday the 25th to Friday the 1st of March

Monday 1. 10 minutes of handstand or handstand pushup practice If you havent gotten a handstand yet start with this. If you can do a handtsand and your coach agrees you have the strength to work on hspu then start [...]

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Thursday the 21st of February

density training – 20 minutes dumbbell top to top shoulder press – 10 to 15 reps cros rows – 15 to 20 reps each arm barbell step up onto 18″ box – 20 reps (10 each leg alternating) or 30 [...]

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Wednesday the 20th of February

Squat stamina builder Emom by 12 Even – 3 front squat Odd – 6 back squat 2. Open workout 15.3 AMRAP 14 minutes 7 muscle-ups 50 wall-ball shots 100 double-unders Scaled AMRAP 14 minutes 14 chest to bar or 21 [...]

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Tuesday the 18th of February

AMRAP 8 minutes 20 burpees 20 kettlebell swings 24/16kg Rest 2 minutes AMRAP 7 minutes 15 burpees 15 kettlebell swings 24/16kg Rest 2 minutes AMRAP 6 minutes 10 burpees 10 kettlebell swings 24/16kg

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Monday the 18th of February

1. 8 minutes to work up to a heavy power clean 2. Open workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 toes-to-bars or knees to chest 40 wall-balls 9/6kg 30 cleans [...]

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Monday the 11th to Friday the 15th of February

Monday 1. emom by 6 – 3 to 8 toes to bar or half toes to bar – focus on a continuous movement 2. 15.1 amrap 9 minutes 15 toes to bar or knees to chest 10 deadlift 52/35kg 5 [...]

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Monday the 4th to Friday the 8th of February

Monday 1. every 90 seconds for 7 rounds 1 power clean + 1 hang power clean + 1 push jerk or 1 power snatch + 1 hang power snatch + 1 overhead squat (for people who have been to Martinas [...]

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